April 7, 2020 – Competition

At Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Alternating Lateral Lunges + 6 Alternating Reverse Lunges
Minute 2: 45 Second Prone Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps possible in 20 minutes of:
200 Meter Run
20 Jumping Air Squats
15 Sit Ups
10 Push Up + Alternating Knee Crunch

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
The intention of today’s session is practice finding your time to shine. Pick where in the workout that you want to be focused and push yourself.

You cannot “go hard” the entire 20 minutes, but you can pick a section of this workout to perform at your best. Maybe it is that you want to do the jumping air squats and alternating lunges fast without taking a rest, or you want to really see how consistently fast you can keep those run times. Pick a goal that you want to accomplish and use that to motivate yourself across the 20 minutes.

At Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Every minute, on the minute, for 15 minutes:
Minute 1: 6 Alternating Lateral Lunges + 6 Alternating Reverse Lunges
Minute 2: 45 Second Prone Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 20:00, perform the following…

Complete as many rounds and reps possible in 20 minutes of:
20/15 Calorie Row or Calorie Assault Bike or 200 Meter Run
20 Wall Ball Shots
15 Sit Ups
10 Push Up + Alternating Knee Crunch

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:

The intention of today’s session is to practice finding your time to shine. Pick where in the workout that you want to be focused and push yourself.

You cannot “go hard” the entire 20 minutes, but you can pick a section of this workout to perform at your best. Maybe it is that you want to do the 15 wall ball shots and 15 jumping lunges unbroken without taking a rest, or that you want to really see how consistently fast you can keep those run times. Pick a goal that you want to accomplish and use that to motivate yourself across the 20 minutes.

PRIMARY SESSION

A.
Three rounds of:
10 Glute Ham Raises @ 2011
10 Front-Racked Double Kettlebell Squats (16-24/12-16 kg) @ 31X1
10 Calorie Assault Bike
10 Double Kettlebell Deadlifts (16-24/12-16 kg)
10 Double Kettlebell Thrusters (16-24/12-16 kg)
10 Calorie Assault Bike

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean to a “Heavy” Triple
*Sets 4-6 – Power Clean to a “Heavy” Double
*Sets 7-9 – Power Clean to a “Heavy” Single

C.
Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls @ 95-105% of 1-RM Clean

D.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 5 reps

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

E.
Every 2 minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 8-10 reps @ 70-75% of today’s 5-RM
Station 2 – Assault Bike 35-40/25-30 Calories

F.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed